Nutritionists recommend not putting a lock on the refrigerator, just put the right foods there.Yes, you cannot do without a number of restrictions when losing weight, but the menu for the week can and should be varied.It is enough to slightly change your usual eating habits.
Many parameters are important for losing weight and dieting:
- age;
- initial weight of a person;
- metabolic rate;
- presence of chronic diseases;
- State of the body (for example, hormonal disorders, postpartum or postoperative, monthly cycle, etc.).
General points of adequate weight loss and the basic rule of nutritionists.
The basic rule that nutritionists offer to anyone who wants to lose weight is to abandon dietary suffering and start losing weight gradually, without effort or sacrifice;This is important for both women and men.
As soon as you get up from sleeping, you should drink a glass of warm water.It will wash the digestive tract, finally wake up the body, start metabolic processes and intestinal function.After water, about half an hour should pass before breakfast.It would be ideal for you to do breathing exercises or any exercise at this time.
When losing weight, it is extremely important to maintain the correct water regime.
It is necessary to drink at least 2 liters of clean water a day.This will boost the fat burning process.
Almost no one manages to immediately switch to proper nutrition.To start, just reduce your food consumption a little at each meal, between 100 and 200 kilocalories.Additionally, it is important to reduce both the total calorie content and the size of the usual serving.
What does this look like in practice?For example, your usual breakfast is fried eggs and sausages.Instead of sausages, you can take low-calorie ham from chicken breast or, even better, boiled and thinly sliced chicken breast.It is better to fill it not with a couple of whole eggs, but with 3-4 whites (without yolks).
In this case, your breakfast portion will not change in volume and the calorie content will be half.And if you gradually begin to reduce the amount of fat poured into the pan and reduce it to a drop of oil spread on the non-stick layer of the pan, then your breakfast will be even 3 times less caloric, as well as economical and healthy.
A similar economical approach should be used to prepare all dishes for both lunch and dinner.For the first course, instead of hodgepodge or greasy cabbage soup, you can cook:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- puree vegetable soup based on cabbage, zucchini, carrots, potatoes, etc.
If you cannot radically change your plate to a lean one, start by gradually reducing its calorie content.For any soup, this is, first of all, the elimination of the frying process.All vegetables previously fried according to the recipe (onions, carrots, beets) should now be put into soup or cabbage soup without pretreatment, directly raw and finely chopped.
No need to skimp on vegetables;The vegetable fiber they contain saturates for a long time, cleanses the intestines, is low in calories and has many beneficial properties.Therefore, there is no need to refuse food or significantly reduce portions.
The second courses can be left as usual, only once again removing the oil for frying, or it is better to steam or boil them.The next step will be to reduce the portion size by half and replace at least half of the plate with stewed, fresh, baked without oil or grilled vegetables.This balanced and healthy approach guarantees gradual weight loss.Plus, this is a fairly inexpensive way to lose weight.
Dinner should always be the healthiest meal of the day.The main secret is to eliminate the feeling of hunger, but not cause a feeling of heaviness in the stomach.So, if you eat an apple or a lettuce leaf for dinner, after 1 hour the feeling of hunger will force you to go to the refrigerator.Therefore, for dinner the ideal is to prepare a light but satisfying protein dish with a portion of vegetable fiber (vegetables or fruits).
Important!Pregnant and breastfeeding women should not follow a diet without a doctor's prescription.
Appetizers on the menu to lose weight.
In general, the recommendations of nutritionists boil down to the fact that snacks are needed for proper nutrition: these are second breakfasts, snacks and late dinners.Five or six meals a day is the basis of a fractional regimen and, with the right approach, gives the best results for losing weight.
As a snack in the first half of the day, you can opt for natural sweets:
- dried dates, prunes, dried apricots,
- dried apple slices,
- unroasted and unsalted nuts.
The second breakfast can be vegetarian and consist of fruit.You can have a snack with cottage cheese or a slice of cheese.For a late dinner, an hour before going to bed, you can drink a glass of kefir or natural yogurt.Overall, these sugar-free fermented dairy products are extremely effective for weight loss and are also a very affordable, low-carb option.
An important rule of nutritionists to lose weight: do not overeat, that is, do not eat until your stomach is heavy.It is necessary to get up from the table when it seems that you can eat a little more until you are completely satisfied.This is precisely what is unnecessary.But at first you will just have to stop;Quite quickly, the body will get used to normal amounts of food and will no longer want to overeat.
Everyone who is losing weight is very worried about giving up sweets.However, there is no strict requirement here.You don't have to give up chocolate completely.You can eat a strip of dark dark chocolate 2-3 times a week in the morning.
Otherwise, the weight loss menu will not give results.
What needs to be limited as much as possible in the diet and, ideally, excluded are baked goods and fatty foods:
- white bread,
- cookies,
- cupcakes,
- industrially produced confectionery products, trans fats and store-bought sauces (including margarine, ketchup).
- smoked meats,
- fatty meat,
- lard
Weight loss menu: desirable foods
Proper weight loss does not occur in a short time, it is a long process.
The products that you should definitely include in your menu will help with this.First of all, it is rational to include all food groups in the diet:
- Protein group: chicken, fish, beef, rabbit, nuts (unsalted and unroasted), eggs, cottage cheese and other fermented dairy products are ideal for losing weight.Cheese is also acceptable, but with restrictions.
- Carbohydrate group: when losing weight, the so-called complex carbohydrates are acceptable and even necessary.These are durum wheat pasta, cereals (gray ones are especially good), boiled (not fried) potatoes.The diet should not be free of carbohydrates.
- Vegetable fiber: any vegetables and fruits, baked (preferably), fresh or boiled.
- Fat group: Many people who are losing weight should not make the big mistake of completely eliminating fats from their diet.Without them, the body cannot function normally and their deficiency has a detrimental effect on the appearance of hair and skin.Vegetable oils are allowed on the menu (sunflower, olive, linseed, buckwheat).Butter consumption is limited to no more than 2-3 times a week.
Nutritionist menu to lose weight for a week
In order not to fail in the weight loss process and follow all the rules, it is advisable to follow a strictly scheduled weight loss menu.The optimal thing is to take a period of time of one week.This way you can purchase the necessary products in advance and there will be no strange products left in the refrigerator.Plus, you'll know exactly what and when to eat.
1 day
- Breakfast: a serving of oatmeal cooked in water with a piece of butter, a sandwich with cheese (you can put the butter on the sandwich, not on the porridge).A drink of your choice (preferably green tea, compote).
- Lunch: chicken noodle soup, two tablespoons of mashed potatoes, a piece of baked breast.
- Dinner: stewed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 hard-boiled eggs, fruit salad, seasoned with natural yogurt.
- Lunch: mushroom soup with chicken broth, small whole wheat pumpkin muffin.
- Dinner: steamed red fish (salmon, trout), fresh vegetables (cucumber, tomato).
Day 3
- Breakfast: 150 grams of cottage cheese, topped with a tablespoon of sour cream and any fruit.Curd cheese on a slice of whole wheat bread.
- Lunch: puree vegetable soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, a sandwich with a slice of lightly salted salmon and a piece of bran bread.
4 day
- Breakfast: buckwheat porridge, any natural sweetness for tea.
- Lunch: baked fish in foil and boiled rice with a small portion of vegetable salad.
- Dinner: cottage cheese pancakes or fresh cottage cheese with sour cream.
5 days
- Breakfast: oatmeal in water with a small amount of nuts and dried fruits.Gluten-free cheese sandwich.
- Lunch: lean cabbage soup with sour cream, steamed meat cutlet, roasted vegetables.
- Dinner: poached sea fish with vegetable salad.
Day 6
- Breakfast: toast with eggs and milk from a couple of slices of bran bread.
- Lunch: cream of broccoli, boiled chicken breast, baked vegetables.
- Dinner: chicken roll with cheese and herbs, boiled vegetables.
Day 7
- Breakfast: milkshake, banana, pear, 2 tbsp.tablespoons of oats.
- Lunch: a piece of baked fish, a salad of boiled green beans with egg.
- Dinner: baked apples with honey and cinnamon.